If you want to play along at home, the move is simple to follow you just need to nail three steps. “Hold a medicine ball at your chest and make sure to keep your weight distributed evenly through your feet as you squat,” Jeff Catenacci, owner and instructor at F45 in NYC, tells SELF. “Then, jump as high as you can and lift the ball overhead. Once you land, slam the ball into the ground.”

Like with any exercise consistency and reception is key. Rose suggested doing as many as you can for 20 seconds, rest for 10, then repeat for eight rounds. Once you get stronger you can deepen the squats and increase the weight of the medicine ball.

And if you need extra motivation during that burn, remember Crawford’s words “Even I don't wake up looking like Cindy Crawford.”

Cindy Crawford Looks Incredible at 50 in Skimpy Bikini1:07

Cindy Crawford has still got it and she’s showing off her insane bikini body to prove it! The 50 year old model is effortlessly gorgeous while having fun in the sun.